Diet Plan

Introduction

Considered America’s favorite sport for many years now, football provides its audience with extremely physical, hard hitting and jaw dropping action, which sets it apart from many other sports. Played on a 100 yard grass field between two teams of eleven players each with 12-15 minute quarters, football is a vigorous, high intensity sport, that demands its players to meet all requirements of the health related components of fitness, while utilizing various skill related components as well, depending on the player’s position. Specialized skills such as speed, balance, power, agility and coordination are all implemented both in practice and in competition. However, while practices may incorporate constant activity and movement into the routine, in games, activity tends to be in the form of short, but constant intense bursts of energy for anaerobic movement, since plays tend to last for an average of about 6 seconds, with an average of 6-8 plays per drive. Such a physically demanding sport requires a specific, but balanced diet of both macro and micronutrients to meet the numerous needs of a football player’s body. A proportionately healthy combination of proteins, carbohydrates, healthy fats, as well as nutrients needs to be incorporated into the diet to achieve maximum performance on the field.

Protein

Protein is an essential compound vital for the growth and rebuilding of muscle, which is crucial for a football player due to the amount of physical contact, muscular strength and muscular endurance required for this sport. Protein can increase an athlete’s strength, power, size and speed, serving as a more efficient alternative to fat. However, athletes tend to consume more protein than really necessary, rendering protein shakes virtually useless. The average teen, depending on his or her physically activity requires 50-60 grams of protein per day, or 15-20% of their total calorie intake should be composed of proteins, although studies have shown the average American daily diet already satisfies two times the suggested requirement. Too much protein does not mean additional muscle growth, but rather can have detrimental effects to other systems and processes in your body, such as your kidneys. Excessive protein intake also leads to increased dehydration, which is especially harmful for a sport played in the sun, in which players are required to stay hydrated.  Another measurement of recommended protein intake is that for every kilogram a person weighs, 1-1.2 grams of protein should be consumed. For a football player however, since muscle usage and re-growth is constantly occurring, and weight training is a common part of the practices, the protein intake should be increased to 1.6-1.7 grams of protein per kilogram of weight. Protein is abundant in meats, but football players need to make smart choices with the type of meats they choose. Lean cuts of steak and pork, such as the top sirloin, and round cuts that would normally be roasted are ideal. Skinless chicken breasts, and turkey also are acceptable. Beans, especially soybeans, are another source of protein with little fat. For breakfast, egg whites are a great source of protein, and meals can be further supplemented with milk, another source of protein.

Questions:

Does it matter what I eat?

What food you eat have so many affects on your body, and is an extremely important component to consider in obtaining a better quality of life. What you eat will help determine the condition of your immune system, your growth, your mood, and how well you perform throughout the day. It is an extremely vital part of your fitness, as it provides nutrients and energy needed to function and survive.

How do I know when I am eating the rights foods?

But referencing to the nutrition facts at the back of every food package, one can identify key components in deciding whether or not what they are eating is beneficial to their health. Consume the suggested amounts of macro and micronutrients, and be sure not to leave any one component out. Foods high in fats, sodium, sugar and cholesterol tend to be unhealthy, and need to be eaten with especial moderation. By balancing the “% daily value” of a nutrient in a food with the rest of the food you eat, you can ensure moderation. Be sure to intake lots of vitamins as well. Avoid fried foods, and foods high in preservatives and hormones.

 

How do food nutrients help my body perform at its best?

Each nutrient plays a different role in the body. Calories are a type of energy, and come in the forms of fat, protein, carbohydrates, and sugars. Carbohydrates are burned slowly for energy, while fat burns even slower. Sugar is used for energy, and depleted very quickly; while protein can be used to repair cells, especially muscle. Finally, vitamins and minerals serve and aid in a variety of processes in the body, including acting as antibodies and hormones.

Due to football’s fast pace, and violent nature, it is sport which puts enormous strain on the body, draining it of essential energy and nutrients on a day-to-day basis. Without the proper diet to replenish and store lost macro and micronutrients through food, an athlete cannot compete at a high level of intensity consistently, and cannot grow stronger. Through this diet however, football players can insure their bodies are being supplemented with the right balance of nutrients to stimulate a growing, and highly active teen athlete.

Avoid fried foods, such as french fries, potato chips, churros, and fried chicken. Instead of fried foods, baked alternatives are a healthier choice. 

Foods high in trans and saturated fats, along with high cholesterol are generally unhealthy, and can clog up arteries, leading to heart disease.

Too much or too little sodium can lead to difficulties during practice and competition, such as cramps. Balance your intake, and be sure to hydrate.

Stay away from surgery drinks and foods. While sugar is good for a short temporary burst of energy, it also leads to a prolonged energy low, which can effect mental sharpness. Unused energy in sugar is translated to fat.

K.B.